HOW TO CREATE A HABIT

DO YOU
WANT TO CREATE
A HABIT?
Yes

WHAT BEHAVIOR DO YOU

WANT TO CREATE?

YOUR NEW HABIT

STEP

THE CUE

THE REWARD

STEP

Every habit has a trigger . . .

What time will this

habit occur?

Where will you be?

do you crave the

intrinsic reward
of the habit (how it
makes you feel)
more than the
extrinsic reward
(what you give
yourself as a treat)?

You dont need all of

these to create a habit.

YOUVE GOT A
POWERFUL HABIT!

Yes

Do you actually enjoy

this reward?
This is the behavior you want
to become a habit.

After two weeks,

ask yourself:

Yes

But the more you test out,

the faster the habit
takes hold.

Routine

Do you crave this

reward when you
are exposed to
the cue?

What emotion do
you think you will
be feeling?

ONLY ONE OF THEM IS

NEEDED TO BECOME A CUE.

NOW PUT IT ALL

TOGETHER.

After a few days,

ask yourself:

What will you have

just finished?

What reward will

you give yourself
at the end of
the behavior?

Yes
Who else will
be around?

THE ROUTINE

STEP

No

No

Cue

Reward

From Step 1

From Step 2

Choose a
new reward.

Studies show that the easiest

way to implement a new
habit is to write a plan:

When

CUE

, I will

ROUTINE

because

From Step 1

it provides me with

REWARD

From Step 2

Post this plan where you will see it.

Try it for a week.
Eventually, studies say, the new behavior will become automatic.